After reading my colleague Adam’s blog post on Habit’s in July, I was inspired to revisit some books I had previously read on habits. I started with Atomic Habits by James Clear. Atomic Habits is a quick read (or listen, if you're an audiobook listener like me) and provides a highly practical guide to understanding and implementing small changes that lead to long-term improvement. The book revolves around building good habits and breaking bad ones through small, incremental adjustments.

A couple of the key concepts that stood out to me were motion versus action and habit stacking.

Clear’s concept of motion versus action highlights the difference between activities that feel productive but don’t lead to actual results (motion) and those that directly lead to progress (action). Habit stacking involves pairing a new habit with an existing one. This technique is based on the idea that habits are easier to build when linked to a habit you’re already doing.

Motion Versus Action

Motion refers to activities that give the illusion of progress but don't directly produce a tangible outcome. These are the planning, researching, or preparing steps we take that may feel like work but aren’t actually moving us forward. Clear explains that while motion can be helpful, it can also become a form of procrastination: "Motion makes you feel like you're getting things done. But really, you're just preparing to get something done."

Action, on the other hand, is the behavior that directly leads to a result. These are the concrete steps that bring you closer to your goal. Unlike motion, action forces you to confront potential failure and move toward success.

Clear advises shifting focus from spending too much time in motion to taking more actions that produce results. 

Habit Stacking 

Habit stacking involves creating small, sustainable, productive habits that are part of a larger routine. The formula for habit stacking is straightforward:

“After [current habit], I will [new habit].”

By linking the new behavior to a current habit, you create a mental association that makes the new habit easier to remember and perform. The key is to select an existing habit that is already well-established and predictable.

This approach works because the brain is already cued to perform the current habit, and the transition to the new habit feels natural.

Why does habit stacking work? Clear explains that habit stacking works by taking advantage of the cue stage in the habit loop (cue, craving, response, reward). When a habit becomes automatic, the brain forms a tight connection between a cue and a response. By inserting a new habit right after the cue, you piggyback on the existing mental structure. 

“After I brush my teeth at night, I will read one page of a book.”

“After I sit down at my desk, I will write down the three most important tasks for the day.”

The beauty of habit stacking lies in its simplicity and flexibility. It works because it builds on the habits and behaviors you already perform consistently, making it easier to establish new patterns without relying solely on willpower.

My Advice 

Rereading Atomic Habits was a helpful refresher on the importance of considering healthy and unhealthy habits that have built up over time. There is one place I differ slightly from Clear’s advice, or have found more success with a slightly altered path.

I happen to be a big believer in habit stacking, but have found most success when I integrate a new habit within an existing habit as opposed to adding it as an additional step at the end of an existing habit. 

For instance, Clear often uses the example of brushing your teeth or making coffee as prime habit stacking anchors as they are habits common to a great number of people. These happen to be daily habits for me as well; however, I find success in adding a habit while I'm brushing my teeth and while I'm in the process of making coffee. While I brush my teeth, I read a morning and evening passage from a daily scripture meditation book. And while I make my morning coffee, I listen to a short podcast that summarizes the daily news. Maybe I just really love efficiency, so combining habits feels really productive! I call this process ‘habit blending.’

I highly recommend Atomic Habits as a great way to reflect on the role of habits in your life and strategies for tweaking habits where necessary. Give it a read and let us know what you think!